Exercise your way to an easier labour
Here are five easy ways to exercise your way to an easier labour. Go read on to find out more on the these effective tips!
Exercise your way to an easier labour
Keeping up a regular exercise routine for pregnancy is really important. Following a suitable diet and fitness regime is actually beneficial and won’t cause any harm to your baby.
There are plenty of safe ways you can stay in shape while pregnant. In fact, it’s actually recommended for mummies-to-be, as it can help you to have an easier labour. Being fit and in shape will provide you with the strength, stamina and flexibility to face labour head on! Here are five safe exercises to try during your pregnancy that will make for an easier labour and delivery!
#1 Kegel Exercise
The Kegel exercise is tailored for your pelvic floor muscles, which are the muscles surrounding your urethra, bladder, rectum, and uterus. When done regularly, it could help to strengthen your pelvic floor muscles and train you to control these muscles effectively when giving birth. It's an easy exercise to do because you can do it anywhere and at any time!
To do the Kegel exercise, you should first identify your pelvic floor muscles by imitating the motion of stopping midway while urinating (don't actually do this while peeing) – the muscles you're using while doing this are your pelvic floor muscles. (Who knew, right?!)
Now that you have identified them, you should hold these muscles for three to 10 seconds per set, then relax them. You can do this while both sitting and standing. Aim to do this exercise for about four times a day, and you'll be getting more exercise than you think!
#2 Walking
Surprisingly, walking can help you to have an easier labour! Walking has been said to help bring about a reduced labour period because it can really help increase stamina when done regularly. (And you'll need a lot of stamina for that arduous labour and delivery!)
Pregnant women in their third trimester can especially benefit from incorporating walking into their exercise routine because being in an upright posture helps increase pelvic pressure, which in turn helps the unborn baby to move into a better position for delivery. It is also very easy to fit in walking into a busy day – just take a leisurely stroll in the park, and you will get your exercise done!
#Squatting
Squatting is a good way to train your thigh and pelvic muscles for the processes of labour and delivery by strengthening your thigh muscles and stretching your pelvis so that it becomes easier for you to give birth.
You can do this with the aid of a chair or a table that is about the same height as your waist. You can start by holding on to the table or chair while standing up with your back straight, your legs shoulder-width apart and your toes pointing outwards. You can then slowly lower yourself onto the floor until you are in a squatting position.
Ensure that your back is straight when you lower yourself, and you can still wiggle your toes. Stay in this position for about 10 seconds, then gently rise up again to a standing position. To benefit from this routine, do it a few times daily so that your thigh and pelvic muscles are used to the squatting.
#4 Pelvic Tilt
Doing pelvic tilts regularly during your pregnancy can result in your experiencing less back pain during both labour and delivery. By practising pelvic tilts, you can also increase the strength of your abdominal muscles and relieve some of the back aches you feel during your third trimester.
A simple way to do the pelvic tilt is to get down on all fours on a moderately-soft surface – such as the carpet or a yoga mat while having your head at the same level as your back. Then, tuck in your tummy and arch your back skywards as you breathe in. Keep yourself in this position for a few seconds, then breathe out and relax your pose. Try to practise this routine for a few times daily during your pregnancy.
#5 Tailor Pose
You can get your hip and pelvic bones to be more flexible in anticipation of labour and delivery by regularly doing the tailor pose. This routine also trains you to improve your posture thus relieving stress off your lower back. It is a simple exercise to do – all you need is yourself and a wall!
What you do is sit on the floor with your back straight against the wall. You should then have both soles of your feet touching each other gently. Then push your knees slowly against the floor, taking care not to overstress your back and thigh muscles. Stay in this position for about 10 to 20 seconds and repeat this pose a couple of times every day. For pregnant mummies who are doing yoga, the tailor pose is called the ‘butterfly pose’ in yoga.
What other exercises do you like to do during your pregnancy? Share them with us in the comments!Penulis
Hanis Zainal
